(Serves 4)

Chilli & Coriander Pesto

• 2 fresh green chillies, seeds removed (to taste)

• 1½ packed cups coriander leaves + tender stems

• 2 limes, zested and juiced

• ⅓ cup roasted cashews

• 1 small garlic clove

• ½ cup extra virgin olive oil

• 4 x 120g Rainbow Trout fillets, skin on

• 2 tablespoons extra virgin olive oil

• 4 large potatoes, diced evenly

• 3 tablespoons mayonnaise

• 2 tablespoons Greek yoghurt

• ¼ cup cornichons thinly sliced

• 1 lemon, zested and juiced

• ¼ bunch chives, finely chopped

• 3 cups salad leaves

• Drizzle lemon vinaigrette

• 1 lime cut into quarters, to serve

1. Make the pesto

   Place chilli, coriander, lime zest and juice, nuts, garlic and olive oil into a food processor. Blitz until spoonable but still textured. Taste and adjust lime or chilli if needed.

2. Cook the potatoes

   Place potatoes in a pot of cold water. Bring to the boil, then simmer for 12–15 minutes or until just tender. Drain and allow to steam-dry for 1–2 minutes.

3. Dress the potato salad

   In a large bowl, whisk together mayonnaise, yoghurt (if using), lemon zest and juice, herbs and pepper. Add warm potatoes and gently toss until just coated. Set aside.

4. Cook the trout

   Heat a large non-stick pan over medium-high heat. Lightly oil trout an cook skin-side down first for 3–4 minutes until crisp, then flip and cook for a further 1–2 minutes until just cooked through.

5. Dress salad leaves

   Just before serving, toss the salad leaves with a light drizzle of lemon vinaigrette.

6. Serve

   Spoon around 2 tablespoons of chilli & coriander pesto onto serving plates. Top with trout, skin-side up. Serve alongside the creamy potato salad and lemon-dressed greens, with lime wedges for squeezing.

Snapshot!

This trout with chilli-coriander pesto delivers 3454 kJ per serve, anchored by 38 g of high-quality protein from trout and cashews, supporting muscle repair, satiety and staying power. The fat profile is a feature, with 27 g MUFA and 11 g PUFA, reflecting olive oil, nuts and oily fish, fats that support heart health and help slow digestion.
With 47 g carbohydrate and 7 g fibre, largely from potatoes and vegetables, this dish offers steady energy rather than a sharp rise and fall. Sodium sits at 280 mg, keeping it comfortably moderate despite bold, punchy flavours.

What it means on the plate

This plate works because it layers richness with freshness.
The trout provides protein and omega-3 fats, the pesto brings flavour intensity and healthy fats, while potatoes contribute satisfying, functional carbs. A generous mix of salad leaves, herbs and gherkins adds crunch, acidity and volume, balancing the richness and making the meal feel complete rather than heavy. It’s hearty, but still fresh.

Food group balance → Together, these elements build a balanced plate, with vegetables, protein, fruit and dairy creating flavour, satisfaction and nourishment.

• Vegetables 2.5 serves (potato, salad leaves, gherkins, chives & coriander)

• Fruit 0.2 serves (lime & lemon)

• Protein 1.3 serves (trout & cashews)

• Dairy 0.06 serves (Greek yoghurt)

CWJ Takeaway

This is a great example of how bold flavours and balance can coexist using herbs, acid and healthy fats to create satisfaction without relying on excess salt or heaviness. Think of it as a reminder that nutrient-dense meals don’t need to be quiet, they can be vibrant, joyful and deeply delicious.